Lifting Weights Can Reduce Cholesterol, Study Finds
Weight training can lower cholesterol rates in adults, a study by researchers at the West Virginia University School of Medicine finds.
Researchers conducted a meta-analysis of 29 studies that included 1,329 participants. Those who lifted weights for at least four weeks had a 3 percent drop in total cholesterol, a 5 percent drop in LDL cholesterol (low-density lipoprotein, a.k.a. bad cholesterol) and a 6 percent drop in triglycerides. No significant drops were reported for HDL cholesterol (high-density lipoprotein, a.k.a. good cholesterol).
“These results are important for two reasons,” wrote George Kelley, co-researcher on the study. “First, it was previously thought that lifting weights had little, if any, effect on cholesterol levels. Second, we believe that our findings are practically important. For example, the decreases we observed in total cholesterol would be equivalent to a 5 percent decrease in the risk of heart disease.”
The study was supported by a grant from the American Heart Association and appeared in the January issue of Preventative Medicine.
Friday, February 20, 2009
Wednesday, February 4, 2009
Re: N2SHAPE Medication of the Week - Advil
Little Note from Ellen
Ibuprofen has always been my friend. When I was younger, it helped me through my hangovers. And now, that I am older, it helps me through my aches and pains with the onset of osteoarthritis in my knees (Yes, but I'm even more active with it because if not, it will only get worse). I get worried often that I may be taking too much of it because sometimes the pain is unbearable. So, I did a bit of research on ibuprofen (Advil) that I wanted to share with you below.....
1. Ibuprofen Soothes Inflammation
Ibuprofen is one of the most popular pain killers available on the market. It's a nonsteroidal anti-inflammatory drug (NSAID), so it's good for treating the symptoms of arthritis, such as swelling, aches, inflammation and irritation in tissues an d joints. If you've got rheumatoid, juvenile or osteoarthritis, remember that drugs conta ining ibuprofen like Motrin or Advil won't cure your condition--they'll help you manage its symptoms, but only as long as you keep taking them.
2. Find the Dosage That's Right For You
Available as both an over-the-counter and a prescription drug ibuprofen has varying dosage options. If you're using ibuprofen without a doctor's guidance, a typical dose usually ranges between 200 and 400 mg, with effects lasting up to 8 hours. Unless you've got a prescription stating otherwise, the maximum daily dosage for adults is 1200 mg. However, your20doctor may prescribe up to 3200 mg a day, depending on the severity of your condition.
3. Have a Snack With Your Ibuprofen
Be sure to eat some food or drink some milk when you take your ibuprofen. Like other NSAIDs, ibuprofen has been known to occasionally cause gastrointestinal problems, ranging in severity from upset stomachs to ulcers and internal bleeding. Although this is rare, ibuprofen may also create holes in your stomach that can lead to death. Quit takin g ibuprofen and call your doctor immediately if you experience stomach20pain, heartburn or have dark, bloody vomit.
4. Keep an Eye on Your Ticker
Ibuprofen may also increase your risk for heart attack and stroke. Although the evidence isn't entirely conclusive, research suggests that people who've already had a heart attack or a stroke are more likely to experience problems with the medication.
5. Look Out For Anaphylaxis
Allergic reactions to ibuprofen are very rare, but when they do occur they can be life-threatening. Wheezing, difficulty breathing, breaking out in hives and facial swelling are common symptoms of anaphylaxis, a severe kind of allergic reaction.
Ellen YatesN2SHAPE, Inc.www.n2shape.comwww.n2shape.blogspot.com(703)9064413
Ibuprofen has always been my friend. When I was younger, it helped me through my hangovers. And now, that I am older, it helps me through my aches and pains with the onset of osteoarthritis in my knees (Yes, but I'm even more active with it because if not, it will only get worse). I get worried often that I may be taking too much of it because sometimes the pain is unbearable. So, I did a bit of research on ibuprofen (Advil) that I wanted to share with you below.....
1. Ibuprofen Soothes Inflammation
Ibuprofen is one of the most popular pain killers available on the market. It's a nonsteroidal anti-inflammatory drug (NSAID), so it's good for treating the symptoms of arthritis, such as swelling, aches, inflammation and irritation in tissues an d joints. If you've got rheumatoid, juvenile or osteoarthritis, remember that drugs conta ining ibuprofen like Motrin or Advil won't cure your condition--they'll help you manage its symptoms, but only as long as you keep taking them.
2. Find the Dosage That's Right For You
Available as both an over-the-counter and a prescription drug ibuprofen has varying dosage options. If you're using ibuprofen without a doctor's guidance, a typical dose usually ranges between 200 and 400 mg, with effects lasting up to 8 hours. Unless you've got a prescription stating otherwise, the maximum daily dosage for adults is 1200 mg. However, your20doctor may prescribe up to 3200 mg a day, depending on the severity of your condition.
3. Have a Snack With Your Ibuprofen
Be sure to eat some food or drink some milk when you take your ibuprofen. Like other NSAIDs, ibuprofen has been known to occasionally cause gastrointestinal problems, ranging in severity from upset stomachs to ulcers and internal bleeding. Although this is rare, ibuprofen may also create holes in your stomach that can lead to death. Quit takin g ibuprofen and call your doctor immediately if you experience stomach20pain, heartburn or have dark, bloody vomit.
4. Keep an Eye on Your Ticker
Ibuprofen may also increase your risk for heart attack and stroke. Although the evidence isn't entirely conclusive, research suggests that people who've already had a heart attack or a stroke are more likely to experience problems with the medication.
5. Look Out For Anaphylaxis
Allergic reactions to ibuprofen are very rare, but when they do occur they can be life-threatening. Wheezing, difficulty breathing, breaking out in hives and facial swelling are common symptoms of anaphylaxis, a severe kind of allergic reaction.
Ellen YatesN2SHAPE, Inc.www.n2shape.comwww.n2shape.blogspot.com(703)9064413
Sunday, January 25, 2009
Broccoli, Vegetable of the Month
One large stalk of cooked broccoli contains:
25 calories; 15 mg Sodium; 2 g Fiber; 3 g Protein; 50 mg Calcium; 220 mg Potassium; 90 mg Vitamin C; 2500 IU of Vitamin A; 1/2 mg Iron.
Since many people eat more than 1 stalk at a time, broccoli is a mother lode of nutrition!
- One medium spear has three times more fiber than a slice of wheat bran bread.
- Broccoli is also one of the richest sources of vitamin A in the produce section.
- But the real surprise is this vegetable's potent cancer-fighting components.
At the Johns Hopkins University School of Medicine in Baltimore, Maryland, food chemist Dr. Paul Talalay and his team have discovered that broccoli is rich in substances called isothiocyanates -- chemicals shown to stimulate the body's production of its own cancer-fighting substances, called "phase two enzymes." According to Talalay, these enzymes, in turn, neutralize potential cancer-causing substances before they have a chance to damage the DNA of healthy cells.
Wednesday, January 21, 2009
Shaping Up For Valentine's Day
Shaping Up for Valentine's Day
Valentine's Day is three weeks away. Most of us want to feel our best on this special day. Feeling good about ourselves translates into looking good as well. What can you do to feel better about yourself in three weeks?
Start exercising! This doesn't mean that you have to join a gym or spend an hour in the basement every morning sweating it out. Five minutes in your bedroom before you start your day is the place to start.
What should I do?
50 marches in place
50 low leg kicks to the front
25 Standing Twists with the arms to the side
25 Crunches
Make this routine part of your morning ritual like brushing your teeth or making coffee. I guarantee that you will feel better about yourself because you will finally be able to succeed in accomplishing your program. Afterall, what is 5 minutes of my day? Just be consistent and don't waiver.
By Valentine's Day, you will be feeling better. You will be ready to take the next step of getting N2SHAPE!
For Valentine's Day, ask your loved one for the gift of fitness. Working with a personal trainer will be the best gift you can ask for. Your trainer will provide you with needed support and motivation as well as a program that will be efficient and effective with the little time that you have.
One of your most valuable commodities is time for you. Exercise is a way to check out and to take care of you. Afterall, if you do not take care of you, how can you take care of anyone else?
To inquire about training one-on-one, with your partner, or with a group of friends, contact Ellen Yates at (703)9064413 or at ellen@n2shape.com.
Thursday, January 1, 2009
Re: Liquid Protein Aids Recovery Post Workout
I have been preaching whey protein for some time to my clients. I myself ingest 36 grams of whey protein after my workouts followed by a piece of fruit or a raw vegetable 15 minutes later so that I am ingesting the needed carbohydrates for recovery as well. Finally, more research to back it up! Ellen
Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation.
John M Berardi 
, Eric E Noreen and Peter WR Lemon
Journal of the International Society of Sports Nutrition 2008
Background
In this study we assessed whether a liquid carbohydrate-protein (C+P) supplement (0.8g/kg C; 0.4g/kg P) ingested early during recovery from a cycling time trial could enhance a subsequent 60 min effort on the same day vs. an isoenergetic liquid carbohydrate (CHO) supplement (1.2g/kg).
Methods
Two hours after a standardized breakfast, 15 trained male cyclists completed a time trial in which they cycled as far as they could in 60 min (AMex) using a Computrainer indoor trainer. Following AMex, subjects ingested either C+P, or CHO at 10, 60 and 120 min, followed by a standardized meal at 4h post exercise. At 6 h post AMex subjects repeated the time trial (PMex).
Results
There was a significant reduction in performance for both groups in PMex versus AMex. However, performance and power decreases between PMex and AMex were significantly greater (p<0.05)>
Conclusions
Under these experimental conditions, liquid C+P ingestion immediately after exercise increases fat oxidation, increases recovery, and improves subsequent same day, 60 min efforts relative to isoenergetic CHO ingestion.
Saturday, December 27, 2008
Fighting Parkinson's and Old Age with Exercise
Note from Ellen
Parkinson's Disease and Exercise
Written By Mary Anne Ostrenga, a woman with Parkinson's
Parkinson's disease (PD) is a neurological movement disorder that effects each person differently. The loss of dopamine in the brain causes slow movement, tremors, shuffling gait, loss of balance, and eventually the inability to care for oneself.
A person with Parkinson's will probably notice small things at first and wonder what is happening to them.
- One of the first things I noticed was that it was becoming difficult for me to brush my teeth. An electric toothbrush helps with this problem.
- Turning over in bed becomes a challenge. Satin pajama's or sheets help with this disability.
- Getting out of a car became a laborious event. Only solution I found so far, was my Lexus SUV, I am able to jump out!
- One of the most frustrating effects is having a soft voice. The solution for this is practice yelling!
- Falling down is also a big problem, loss of balance, my knees are quite scarred.
- Loss of facial movement and expression. Solution, practice smiling, and using facial muscles.
Parkinson medication can only help a person with PD to a certain extent. The movement disorder neurologist that is my physician says "that exercise is the best thing that I can do for myself".
In the spring of this year I felt myself getting week and weary earlier and earlier in the day. Then I started to feel that I was losing my strength in my arms. A bone density test showed that my bones were deteriorating from osteoporosis. I finally decided to get a personal trainer and start to fight against the inevitable changes of getting older, and from having both Parkinson's Disease and Osteoporosis.
Some of the benefits I have noticed.
- I am less easily fatigued, when I am exercising 3 times a week.
- When I have aches and pains my trainer helps teach me different exercises to straighten the areas where I am weak, and then I feel better.
- Parkinson's causes stiffness of the muscles, which exercise helps to combat and keep under control.
- When exercising on my own for the past few years, I kept getting injured. With my trainer I have not gotten hurt.
In summary, I am grateful that I have been able to take private training lessons. I recommend a personal trainer to get you started and keep fighting against the disability that may be sneaking up on you, be it Parkinson's or any other neuromuscular related diseases.
Monday, December 15, 2008
Food of the Week - No Sodium!
Salt lurks in bagels, cereal, report finds
Mon Dec 1, 2008 3:16pm
WASHINGTON (Reuters) - Harmful amounts of sodium can be found in unsalty foods such as breakfast cereal and bagels, according to Consumer Reports magazine.
The group's analysis of 37 food products found a cup of Kellogg's Raisin Bran contains 350 milligrams of sodium, a half-cup of one brand of low-fat cottage cheese had 360 mg, and a Pepperidge Farm Whole Grain White Bagel carried 440 mg.
U.S. dietary guidelines recommend that healthy adults get no more than 2,300 mg of sodium a day and to control high blood pressure people should aim for 1,500 mg or less.
Most Americans get far more than that, and mostly not in salt sprinkled on food but instead in prepared products.
"Our analysis found that lower-fat products might be higher in sodium. That's in part because when fat is taken out of full-fat foods, sodium is sometimes used to compensate for flavor," Jamie Hirsh, associate health editor at Consumer Reports, said in a statement.
Besides sodium chloride -- better known as table salt -- sodium can be found in food additives such as disodium guanylate, disodium inosinate, sodium caseinate, sodium benzoate, sodium bicarbonate and sodium nitrite.
Prego "Heart Smart Traditional" Italian Sauce contains 430 mg of salt in a half-cup serving, even if it is low in fat. "Heart Healthy" V8 vegetable juice has 480 mg in a serving, according to the report released on Monday.
Mon Dec 1, 2008 3:16pm
WASHINGTON (Reuters) - Harmful amounts of sodium can be found in unsalty foods such as breakfast cereal and bagels, according to Consumer Reports magazine.
The group's analysis of 37 food products found a cup of Kellogg's Raisin Bran contains 350 milligrams of sodium, a half-cup of one brand of low-fat cottage cheese had 360 mg, and a Pepperidge Farm Whole Grain White Bagel carried 440 mg.
U.S. dietary guidelines recommend that healthy adults get no more than 2,300 mg of sodium a day and to control high blood pressure people should aim for 1,500 mg or less.
Most Americans get far more than that, and mostly not in salt sprinkled on food but instead in prepared products.
"Our analysis found that lower-fat products might be higher in sodium. That's in part because when fat is taken out of full-fat foods, sodium is sometimes used to compensate for flavor," Jamie Hirsh, associate health editor at Consumer Reports, said in a statement.
Besides sodium chloride -- better known as table salt -- sodium can be found in food additives such as disodium guanylate, disodium inosinate, sodium caseinate, sodium benzoate, sodium bicarbonate and sodium nitrite.
Prego "Heart Smart Traditional" Italian Sauce contains 430 mg of salt in a half-cup serving, even if it is low in fat. "Heart Healthy" V8 vegetable juice has 480 mg in a serving, according to the report released on Monday.
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